Paramus 5/16/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes, barbell complex:
1 Power clean + 1 Hang power clean + 1 Hang squat clean
*Increase weight each set maintaining good mechanics

Workout of the Day
21-15-9-3
Dumbbell thrusters 45#/25#
Chest to bar pull-ups
*300m Run after each set

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 12 minutes:
10 Calorie Bike
15 Calorie Row
200m Run

Rest 2 Minutes

As many rounds as possible in 12 minute:
10 Devils press
15 Dumbbell squats
20 Renegade Rows

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